Appendix A
Nutrition Tips & Links
My Healthiest Food Choices
Money is always a consideration. I fully acknowledge that healthier eating often comes with a higher cost. This list is intended solely for your information. It's challenging to assign a value to health. As you age, you may find yourself wishing you had prioritized your well-being when you had the opportunity. A few minor adjustments in your youth can make a significant difference.
In my view, I would prioritize removing hydrogenated oils, followed by transitioning to grass-fed meats, then pasture-raised chicken, eggs, and dairy. Afterward, I'd incorporate organic fruits and vegetables, using a vinegar wash to eliminate glyphosate and pesticides. Processed foods can be phased out gradually during this process. During this time, switch to natural sugars, such as monk fruit.
What worked for me might not apply to you. Grab a pen and note what was effective and what wasn’t. Remember that what worked for me may differ for you. Also, keep a record of your family members' progress. Don't forget to date your entries.
If you have autoimmune problems, I found Palmer Kippola’s twenty-six-page “Beat Auto-Immune Quick Start Guide” very helpful. Check out page 8, where it states that issues can heal 60-80 percent with dietary changes, and 75 percent of your immune system lives in your gut. There is also an Optimal Food Guide link on page 9. Page 10 states that gluten is the #1 trigger in at least 55 autoimmune diseases. (www.palmerkippola.com) This booklet really helped me understand the basics.
You already know what you purchase at the grocery store. I’m simply offering you a few healthier alternatives. You'll find all this information and so much more waiting for you under the Library Tab at www.NoNotOne.com.
BEEF – Grass Fed and Finished is Best
God didn’t design animals to consume grains; they were created for grass. Commercially raised animals receive a mixture of antibiotics, herbicides, synthetic hormones, pesticides, and/or steroids, which can build up in your body.
Wild game that roam freely experience less stress and consume more grass and insects, enabling them to offer the optimal Omega 3 to Omega 6 ratio.
Be Cautious: Look out for extra spices and “natural flavors” in packaged meats, as they may contain MSG.
Wild Pastures (www.wildpastures.com) sells 100 percent grass fed and finished beef. Their site says, “Our cattle eat grass… that’s it! We use rotating grazing, which helps preserve and restore the health of the land while providing a more nutrient-rich, natural diet for the cattle. Raised in the USA. Whole use. Zero waste. Delivery Service.”
FUN FACT: Grass-fed meats and fat are highly beneficial for you. In contrast, grain-fed meats are not.
BERRIES
Blueberries, blackberries, strawberries, and raspberries are low in glycemic index and compatible with keto diets.
Washing them properly is important, since they tend to have the highest pesticide residues. Just remember to wash them right before you use them, as that will help them stay fresh for as long as possible!
BEVERAGES
Avoid plastic Bottles (microplastics). Drink filtered water.
Organic Teas: Black, green, carob, rooibos, or vanilla extract are the best options.
BUTTER
Good: Pasteurized
Better: Organic, Grass Fed
Best: Raw
Never eat manmade margarine. Ghee and tallow are great.
CHICKEN/TURKEY – Pasture Raised
Good: Free Range
Better: Organic Pasture Raised (Eat Bugs and Grass)
Best: Local Farm
Be Careful: Look out for added spices and “natural flavors” in packaged goods. While they may lack artificial ingredients, they can still include antibiotics and synthetic hormones. This is what Wild Pastures says about their pasture-raised chicken: “Our chickens spend their lives on pasture eating their natural diet of bugs and forage. Pasture-raised chicken is more nutrient-dense and richer in flavor. Raised in the USA. Delivery Service.”
CONDIMENTS – Good and Bad
Condiments contain extra calories, unhealthy fats, and heavy metals. The key to healthy gut bacteria is variation.
Explore these delightful options: chutneys, citrus-infused flavors, vibrant herbs, zesty hot sauces, and aromatic marinades! Each one is beautifully infused with oils. Don't forget the fresh pesto, tangy salsa, crisp sauerkrauts, and flavorful vinegars that can elevate any dish!
DAIRY – Certified Grass Fed Organic (Check the seal.)
Traditional dairy contains toxins, while authentic dairy cultures are notably beneficial. Additionally, high-fat milk is a superior choice.
Use pasteurized, non-homogenized cream.
For those who are lactose intolerant, consider trying A2 Beta-Casein, which is organic and grass-fed!
Cheese: Fresh cheese provides more health benefits. Opt for aged cottage cheese and cream cheese made from raw whole milk.
Yogurt: Consume Full-fat, organic yogurt made from Raw milk for the best option.
EGGS – Pasture Raised
Good: Cage Free/Free Range
Better: Organic Pasture Raised (Eat Bugs and Grass)
Best: Local Farm
Pasture-raised eggs contain more vitamins A, D, E, Beta Carotene, Folate, and Omega 3.
Chicken, duck, and goose eggs are all excellent choices.
DAY TRIP: Visit a farm near you.
RECIPE: Try making Frittata Egg Cups. Add meats, veggies, and cheeses according to your preference. Bake in silicone cupcake cups. Let cool and freeze.
FISH – Wild Caught (Never Farm-Raised)
Salmon: Good: Pacific
Better: Atlantic
Best: Alaskan
Anchovies, herring, mackerel, salmon, and sardines are the healthiest.
DID YOU KNOW? Smaller fish take less time to gather metals.
Wild Pastures sells wild-caught seafood. “Our fish is wild caught in the pristine waters of Bristol Bay, Alaska – Home of the world’s largest & most sustainable salmon run. Delivery Service.”
FRUITS – Eat Local and Seasonal
Best: Local, Seasonal, Organic (as much as possible)
How about a fun day trip to a nearby farmer’s market? You’ll find the freshest local produce, and there might even be a petting zoo to enjoy!
In addition to berries, avocado, Granny Smith apples, and lemon are great choices that are low on the glycemic scale and packed with antioxidants.
GRAINS
Oats are for horses, not people.
If you're looking for grains, the best options are sprouted, stone-ground, and whole grain. Otherwise, consider ancient grains like amaranth, buckwheat, millet, and quinoa.
Grains convert to sugar (substances ending with “ose”).
After sufficient detoxification, you can gradually reintroduce grains into your diet, one at a time. Allow yourself 1-2 weeks between each reintroduction to observe how your body reacts. Everyone's response varies.
Be Cautious: Cassava and tapioca have higher carbohydrate levels. Additionally, cassava is associated with heavy metal content.
NUTS AND SEEDS
Best Nuts: Pecans, Walnuts
Best Seeds: Pumpkin
They are easier to digest when they are raw, soaked, and sprouted.
Nut butter is healthier than peanut butter.
RECIPE: Fresh Pumpkin & Seeds! Explore the fun of experimenting with a variety of spices and seasonings to find your perfect flavor combination!
OILS – Organic
Try not to eat hydrogenated oils. Canola oil, corn oil, seed oils, and vegetable oils can stay in the body for one year.
Below are some good options:
Avocado Oil: 400 degrees and above (frying)
Fresh Pressed Olive Oil: up to 375 degrees (stir fry)
Coconut Oil: 400 degrees and above (frying)
Butter and Ghee: up to 375 degrees (stir fry)
Grass Fed, Pasture Raised Lard or Tallow: 400 degrees and above (frying)
Raw MTCs include medium-chain triglycerides that your body absorbs rapidly and transforms into energy.
PORK
Good: Free Range
Better: Organic, Grass Fed
Best: Pasture Raised, Local Farm
Be cautious. Bacon, deli meats, and sausages may contain added nitrates and nitrites.
Wild Pastures also sells pasture raised pork. “Our pigs spend their lives on pasture foraging and exercising as they please. They are never confined and love to eat grass, turnips, squash, apples, and more. Raised in the USA. Delivery Service.”
FUN FACT: Pasture-raised pork is beneficial for your health, whereas grain-fed pork is not.
DAY TRIP: Visit a farm. SUPPORT YOUR LOCAL FARMERS!
SALT - Himalayan
It's essential to consume a sufficient amount of sea salt daily to keep your electrolyte balance in check.
Best: Organic Pink Himalayan
SPICES - Organic is Best
Best: McCormick Gourmet Organic
Exercise caution. Be alert for high heavy metal levels.
SUGAR
Avoid refined sugars like white sugar and corn syrup.
Think about incorporating natural sweeteners such as figs, raw honey, pure monk fruit extract, and whole leaf organic stevia. (Consider NOW brand options.)
When examining labels, steer clear of products that end with “ose” or “itol,” since they include sugar and/or sugar alcohols.
When you remove sugar from your diet, you can start burning fat (keto). It's essential to eliminate all sources of sugar to detox (remove toxins) effectively. Without this step, you cannot reduce inflammation and promote healing.
VEGETABLES – Eat Local and Seasonal
Be cautious of lectins, as they can trigger inflammation.
Beans, cashews, chickpeas, lentils, peanuts, and soybeans are great options!
Watch your nightshades, which bother arthritis and rheumatory issues.
Eggplant, goji berries, paprika, peppers, tomatoes, white potatoes, and all pepper-based hot sauces are good options.
Potatoes are not classified as vegetables and can raise blood glucose levels.
Exercise caution. Soil-grown vegetables tend to have increased carbohydrate levels.
To make your very own fruit and vegetable wash, simply mix 1 cup of distilled white vinegar with 4 cups of water. It's that easy!
Fermented foods such as kefir, kimchi, and sauerkraut are great to feed healthy gut bacteria.
Try Delicious sheet pan veggies with a combination of spices. (you can enjoy them vegan or add your favorite meat for extra flavor!)
If I notice that I’m not getting a good variety of veggies in my diet, I like to add Terra Superfoods by Systemic Formulas to help out!
Amazing Links
These resources have significantly enhanced my healthy relationship with food. I now know what I should or shouldn’t eat and the reasons behind those choices. Some of these have greatly simplified my life. I look forward to adding many more to my website.
What’s In-Season Near Me
“Get the APP – In-depth information on local & seasonal fruits, vegetables, herbs, legumes, and nuts. Find what’s in season now. 140+ veggies & fruits. Comprehensive data. Newsletter available.”
www.seasonalfoodguide.org “The Seasonal Food Guide App serves as a pocket guide to seasonal food wherever you are! Think of it as your farmers’ market cheat sheet!
“By using the APP, you’ll have all our seasonality data available to you, even when you’re without an internet connection. Plus, you can set reminders, so you'll never miss your favorite seasonal food again!
“The app includes links to our online primer filled with fun facts, great recipes, and environmental impact data for each type of food!
“Your pocket guide to seasonal food.”
Know your PLU Label Stickers
PLU, or Price Look-Up code, refers to the 4- or 5-digit code found on the small sticker attached to your produce.
A 4-digit code means it is standardly grown.
A 5-digit code beginning with 8 is genetically engineered.
A 5-digit code beginning with 9 indicates the food is organic.
Environmental Working Group
The EWG is a nonprofit, nonpartisan organization dedicated to helping you live your healthiest life. www.EWG.org
Fruits and Vegetables:
Clean 15: Sweet Corn, Avocado, Pineapple, Onion, Papaya, Sweet Peas, Asparagus, Honeydew Melon, Kiwi, Cabbage, Watermelon, Mushroom, Mango, Sweet Potato, Carrot
Dirty Dozen: Strawberries, Spinach, Kale (Collard and Mustard Greens), Grapes, Peaches, Pears, Nectarines, Apples, Bell and Hot Peppers, Cherries, Blueberries, and Green Beans
EWG has a lot of Clean Topics to choose from.
Skin Deep Database – practical solutions
Tap Water Database – check pollutants
EWG Verified – Check on 1,000s of products.
Healthy Cleaning Products
Personal Care Products
Visit Your Local Farm
Directory of US, Canadian, and International Farms.
Here you are encouraged to ”get wild nutrition from wild good.” Jo Robinson has been an advocate for all things farming for twenty-five years and a New York Times bestselling author. This site boasts 16,500 hits per day.
This site also lists Beyond The Farm: Buying Clubs, Farmers’ markets, online stores, retail stores, and restaurants near you.
Scans your Products (Good/Bad)
Yuka is a 100 percent independent mobile app that scans food and cosmetic product barcodes in order for you to know their impact on your health. If your scan yields negative results, it will recommend a healthier alternative instead.
Not Sure What’s For Dinner?
www.myfridgefood.com
You won't believe this, but this app allows you to check off the items in your fridge, and it suggests possible recipes based on those ingredients.
Other Healthy Habits
Gratitude
This significantly reduces my stress (cortisol) levels almost immediately. By shifting my focus from myself to the Lord, a wave of positive energy sweeps away my anxiety, revitalizing my mind, heart, and spirit. I struggle to feel depressed while I am praising Jesus. I understand that I won’t fully recognize what He has done for me until I depart from this world. Amen.
I engage in deep breathing exercises. I inhale for eight counts, hold my breath for four, and exhale for eight. This practice significantly enhances my focus and helps me gain control over my anxiety. Consequently, I can redirect my thoughts towards the positive. Additionally, this technique aids in improving my sleep.
Grounding
We were designed to spend time outdoors, feeling the earth beneath our feet and the sun on our skin. Low levels of vitamin D can drain your energy and weaken your bones. Spending just 15 to 20 minutes outdoors each day can significantly improve your health.
hikefootwear.com Initially doubtful, I now really appreciate my Hike Footwear! It does require a few days for your feet to adapt. For those with wider feet, these shoes offer ample space.
Keto Mojo Meter
This next-generation Bluetooth Keto-Mojo GK+ meter incorporates state-of-the-art technology, featuring Bluetooth functionality that enables synchronization with the FREE Keto-Mojo MyMojoHealth app on your smartphone.
It's an essential tool for anyone following a keto or ketogenic diet for weight loss, diabetes, general health benefits, or therapeutic purposes. Dial in your ketogenic diet by accurately measuring your level of ketosis.
With Bluetooth integration, you can quickly download all your glucose and ketone readings directly from your meter to the free Keto-Mojo MyMojoHealth app on your smartphone, enabling you to track and monitor your results.
Mattress Vacuum
I purchased the Jimmy BX6Pro Anti-Allergen Vacuum Cleaner featuring UV Light and Ultrasonic technology. Even though my mattress is just one year old and had a protective plastic cover when it arrived, I was astonished by the amount of dust it had collected.
I vacuum the mattresses, pillows, upholstered chairs, rugs, even the outdoor sofa cushions on the lanai.
Neck Nest Pillow
With more than twenty-five years of experience in the health industry, Dr. Martone merges his structural and neurological techniques to transform the way you sleep.
His effective W.A.Y. method not only assists you in falling asleep and waking up feeling rejuvenated, but it is also easy to follow, with the majority of clients noticing improved sleep right from the first night.
Salt - Electrolytes
Athlete-endorsed hydration. An electrolyte drink mix with everything you need and nothing you don’t. No sugar. We formulated LMNT with ingredients that work for you. Not against you.
All natural ingredients. Subscribe and save. Free shipping. No fillers. Backed by science.
Shampoo and Conditioner Bars
I bought Purple Rain shampoo and conditioner bars. They are specifically made for grey and blonde hair. Purple Rain balances brassy tones, smooths frizz, and repairs damage. It is formulated with nutrient-rich organic acai oil to completely transform the look, health, and feel of your hair.
Acais natural purple color corrects yellow undertones. Its high concentration of antioxidants keeps your locks shiny and protected from both environmental and chemical damage.
- Aloe vera hydrates from root to tip
- Acai oil locks in moisture and tames frizz
- Healthy fats add elasticity for less breakage
- Antioxidants protect hair from damage
- Each Bar lasts 75-90 washes
Essential Oil Blend: Bergamot, Cinnamon, Orange, Vanilla, Lemon, and Anise.
Shower Filter
ProOne Antimicrobial ProMax Shower Filter with Hand Wand and Massaging Head has been redesigned to include new antimicrobial showerhead water jet technology that helps reduce and prevent the collection of unwanted microbes on your shower head. Independently (third party) tested and proven to reduce chloramines plus over 200 contaminants. BPA Free.
Long-lasting six-month filter, six-foot hose, three levels of spray, installs quickly and easily.
VitaCost
Buy discount vitamins, supplements, health foods, beauty products, and more. Vitacost.com is your place for healthy living and eating.
I order all my Ecos cleaning & laundry products to be delivered. From the Boulder Avocado Oil Chips to the castile soaps and aluminum free deodorants, it’s all been good.
Water Purifier
AquaTru by Ideal Living: Counter-Top Reverse Osmosis Water Purifier Alkaline Connect.
AquaTru’s powerful water purification delivers pure, healthy water that’s good for you and the planet. Our 4-State Reverse Osmosis purification provides you with broad protection from the most dangerous contaminants that can be found in tap water.
Your purchase not only helps keep thousands of single-use plastic water bottles out of our oceans and waterways, but it also helps the most vulnerable communities around the country access clean, safe drinking water through our impact programs.
What’s in Your Drinking Water?
Contaminants: Three out of four homes in the US have tap water containing contaminants that exceed safe water limits according to the Environmental Working Group (EWG), including lead, fluoride, PFAs, nitrate, chlorine, and arsenic
Check your tap water. Enter your zip code and email address for your instant free tap water safety report and future tips.
